The 100-UP Exercise

46 THE " 100-UP " EXERCISE foot, the heel clear of the ground, the head and the body being tilted very slightly forward, and the hands down by the side (see Fig. No. III.). Now spring from the toe, bringing the knee to the level of the hip or as near to that point as physique will permit, as in the minor exercise (see Fig. No. IV.), letting the foot fall back to its original position. Repeat with the other leg, and continue raising and lowering the legs alternately. This action is exactly that of running, except that instead of the legs moving forward as each stride or leg action is performed, the foot drops back into its original po ition on the ground. The knees must be brought to the level of the hip (for full benefit) as each stride is taken, and on returning the foot to the ground, care should be taken that it is not carried further behind than the original position. Thus the body i practically kept upright except for the very slight tilt forward. When the knee i brought higher than level ·with the hip, the body is thrown out of its perpendicular backwards ( ee Fig. ~o. Y.) and when the foot is thrown out behind further than level with the back, the body i corre pondingly forced forward (see Fig. No. I.). The e two pictures are intentionally exaggerated in order to illustrate the more plainly what I mean. Either fault is a hindrance to form an<l pace when in competition- the two objects which are striven for by tho e who train for runnmg. A much greater amount of b n fit will be derived from doing the practice correctly and rn good form than by camping it.